THURSDAY, 2/20/2020

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

T-Spine Pulse on Bench x 60 seconds

Over the Shoulder Barbell Stretch x 30 seconds per side

Tabata Warm-Up x 3 Sets:

20 seconds of Straddle Pulses

10 seconds rest

20 seconds of Plank Walks

10 seconds rest

20 seconds of Jumping Squats

10 seconds rest

20 seconds of Plank Shoulder Taps

10 seconds rest

Metcon

Metcon (2 Rounds for reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

50 Double-Unders

10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

30 Push-Ups

20 Wall Ball Shots (20/14 lbs)

Metcon (2 Rounds for reps)

FITNESS:

Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

30 Push-Ups

20 Wall Ball Shots

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